Indulge in the charm and exotic allure of a healthy breakfast with these Mediterranean Breakfast Wheat Berries, infused with classic spices, rosewater, and sweetened with honey.
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Why you will love Mediterranean Breakfast Wheat Berries
These Mediterranean Wheat Berries are lovely on their own, however, a few garnishes transform this delicious breakfast into a charming get away right at your own table.
Garnish with yogurt, milk, cream or add a few chopped nuts such as pistachios or walnuts, and top with some fresh pomegranate ariels or fresh berries. Other grains such as farro, Kamut, and spelt work as well! So use what you have in your cupboard. The key here is to cook the grains for as long as it takes for them to really soften and to splay open.
Jump to:
- Why you will love Mediterranean Breakfast Wheat Berries
- Ingredients for Breakfast Wheat Berries
- How to Make Breakfast Wheat Berries
- HELPFUL TIPS
- Equipment
- What are Wheat Berries?
- How Can Wheat Berries Be Used?
- What Are Sultana Raisins?
- Seven Great Facts About Wheat Berries
- Mediterranean Breakfast Wheat Berries
Ingredients for Breakfast Wheat Berries
- Hard Red Wheat Kernels – these will get boiled into wheat berries.
- Water – for boiling and to create a syrup.
- Honey – others delightful sweeteners are brown sugar or agave.
- Rose Water – don’t be afraid of this ingredient, it is charming and rounds out the experience in a truly lovely and subtle way. You can grab rose water at your nearest Mediterranean market, or online. Neilsen Massey also makes a nice rose water available in bakery supply stores.
- Anise or fennel seeds – These two spices have a very similar flavor profile, use what you have in your cupboard. Use ground anise or ground fennel for this recipe, grinding fresh will infuse more flavor.
- Cinnamon - ground
- Nutmeg – freshly grated or ground from a bottle.
- Salt – salt is the great flavor facilitator.
- Golden Raisins – Golden raisins are also called sultana raisins, but you can use any raisin.
- Apricots – dried Mediterranean apricots have the most flavor due to the drying process of the whole apricot.
- Chopped Nuts – such as pistachios, walnuts, hazelnuts, or pine nuts for garnish.
Optional Garnish:
- Dollop with plain Greek or Bulgarian yogurt
- Milk or Cream
- Pomegranate seeds

How to Make Breakfast Wheat Berries
- In a saucepan, combine 1 cup of wheat berries and 3 cups water. Bring to a rolling boil, reduce heat, cover and simmer for 1 hour. Once cooked, remove from heat, drain any surplus water.
- Stir in the honey (brown sugar or agave), rose water, anise or fennel seeds, cinnamon, nutmeg, golden raisins, diced dried apricots, salt and 1 cup of fresh water. Feel free to add more rose water to taste, I prefer one full teaspoon.
- Note: Here you can cover and leave overnight in the refrigerator and pick up in the morning, or proceed to the next step.
- Bring to a simmer. Continue to simmer for 30 minutes, stirring occasionally, until berries are soft and splayed. There should be some liquid surrounding the wheat berries.

- Serve with a spoonful of the liquid sweet broth from the saucepan. Feel free to add yogurt, milk, or cream, and garnish with chopped nuts and a few pomegranate seeds if desired.
HELPFUL TIPS
- Advance preparation: The cooked wheat berries will be kept for 5 days in the refrigerator. When you are ready to make the recipe, simply advance to step two of the instructions on the day of preparation.
- Finished prepared berries with last in the refrigerator 3-4 days, a great breakfast meal prep.
- Splayed means spread out and apart. You will be looking for when the outer part of the wheat kernels split open, or splay open.
Equipment
- 3Qt Pot

What are Wheat Berries?
Let’s start with, wheat berries are healthy! Wheat berries have a fantastic, chewy texture and add a lot of nutty flavor, and nutritional value to a variety of both sweet and savory dishes. But what are they?
They are the entire edible part of wheat kernels: the germ, the bran and the endosperm, the entire kernel is edible. Since none of the nutrients of the wheat kernel have been stripped away, you benefit from all the fiber, protein, and iron that are preserved.
How Can Wheat Berries Be Used?
Use them in salads, chili, soups, breads, and in power bowls. Wheat berries are very versatile, they are not only nutritious and delicious, but offer a fun hearty, chewy texture to your dishes.
What Are Sultana Raisins?
Sultana raisins, commonly referred to as "golden raisins", have their roots in the Mediterranean and are grown in countries like Turkey, Greece, and Iran. These golden gems enhance the flavor of a variety of dishes, including baked goods, salads, and rice dishes.

Seven Great Facts About Wheat Berries
- Wheat Berries Are a Whole Grain - meaning they contain all parts of the wheat kernel, including the bran, germ, and endosperm. The consumption of whole grains, which are high in fiber, vitamins, and minerals, has been associated with a lower chance of developing chronic conditions like heart disease, diabetes, and some types of cancer.
- They Are High in Protein - Wheat berries are a good source of plant-based protein, containing around 6-7 grams per ¼ cup serving. This makes them a great addition to vegetarian and vegan diets.
- They Are Rich in Nutrients - Several important minerals, such as fiber, manganese, selenium, and magnesium are abundant in wheat berries. Additionally, they are an excellent source of antioxidants, which can help guard the body against reactive stress and inflammation.
- Wheat Kernels have an incredibly long shelf life of over 30 years! - when stored correctly in a cool, dry environment with an airtight container. They are thus a fantastic pantry essential to keep on hand for fast and wholesome meals.
- They Are a Good Source of Fiber - Wheat berries are a good source of fiber, with one cup containing around 12 grams. This fiber can help promote digestive health, reduce cholesterol levels, and regulate blood sugar levels.
- They Are Gluten-Containing - Wheat berries are a gluten-containing grain, meaning they are not suitable for those with celiac disease or gluten intolerance.
- They Offer Many Health Benefits - One of the many health advantages of wheat berries is that they lower the chance of developing chronic conditions like diabetes, heart disease, and some types of cancer. Additionally, they can support good weight management, blood sugar control, and digestive health.
For more facts about wheat berries, I loved this outline by Be Still Farms
Mediterranean Breakfast Wheat Berries
Equipment
- 3Qt Pot
Ingredients
- 1 cup wheat berries
- 3 cups water + 1 cup
- ¼ cup honey brown sugar, or agave
- ½ teaspoon rose water up to 1 teaspoon
- ¾ teaspoon ground anise or fennel seeds
- ¾ teaspoon ground cinnamon
- ⅛ teaspoon nutmeg freshly grated
- ⅛ teaspoon salt
- ¼ cup golden raisins a.k.a. sultana
- ¼ cup dried apricots chopped (more if desired)
- ¼ cup pistachios chopped; walnuts, hazelnuts, or pine nuts for garnish
Optional Garnish
- Dollop with plain Greek or Bulgarian yogurt
- Milk or Cream
- Pomegranate seeds
Instructions
- In a saucepan, combine 1 cup of wheat berries and 3 cups water. Bring to a rolling boil, reduce heat, cover and simmer for 1 hour. Once cooked, remove from heat, drain any surplus water.
- Stir in the honey (brown sugar or agave), rose water, anise or fennel seeds, cinnamon, nutmeg, golden raisins, diced dried apricots, salt and 1 cup of fresh water. Feel free to add more rose water to taste, I prefer one full teaspoon.
- Note: Here you can cover and leave overnight in the refrigerator and pick up in the morning, or proceed to the next step.
- Bring to a simmer. Continue to simmer for 30 minutes, stirring occasionally, until berries are soft and splayed. There should be some liquid surrounding the wheat berries.
- Serve with a spoonful of the liquid sweet broth from the saucepan. Feel free to add yogurt, milk, or cream, and garnish with chopped nuts and a few pomegranate seeds if desired.
Notes
- Advance preparation: The cooked wheat berries will keep for 5 days in the refrigerator. When you are ready to make the recipe, simply advance to step two of the instructions on the day of preparation.
- Finished prepared berries last in the refrigerator 3-4 days, a great breakfast meal prep.
- Splayed means spread out and apart. You will be looking for when the outer part of the wheat kernels split open, or splay open.

Nutrition

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